Phindu la Kudyetsa Zakudya Zakudya
Hummus ndi divi losadziwika bwino; Chikhoza kupangidwa ndi zosiyana siyana ndipo zingagwiritsidwe ntchito pa masamba ndi mikate yosiyanasiyana. Nthawi zambiri ndimafunsidwa ngakhale kuti hummus ndi yabwino kwa inu. Kodi chinthu chokomacho chingakhale chenicheni? Yankho ndilo inde! Hummus ndi chisankho chabwino kuti ukhale wathanzi kufalikira kapena kumiza!
Nkhuku, kapena nyemba za garbanzo, ndizofunikira kwambiri mu hummus. Chikho chimodzi cha nkhuku chimakhala ndi makilogalamu 200 ndi 1 gramu imodzi ya mafuta.
Izi ndizochepa kwambiri, ndipo zikapangidwa kukhala hummus, mafuta ndi mafuta amakhala otsika kwambiri pa kutumikira. Chikupu alibe mafuta odzaza, ndipo palibe cholesterol. Amathandizira kukonza shuga la magazi ndikuthandizani kumenyana ndi cholesterol. Amakhalanso ndi mapuloteni ambiri, omwe amawathandiza kuti azidya zakudya zamasamba kapena aliyense amene angafune kudula nyama yowirira. Ngakhalenso bwino, nkhuku, monga nyemba zonse, zili ndi fiber. Chikho cha nkhuku chimakhala ndi 14 gram ya fiber, pafupifupi theka la zosowa zanu zonse za tsiku ndi tsiku. Amene amadziwa kuti kukuthandizani kungakhale kokoma kwambiri.
Chidwi china cha hummus ndi tahini. Tahini ndi phala la sesame limene nthawizonse lidzapezeka mu hummus. Zingatheke kapena kugwiritsidwa ntchito mochepa malinga ndi kulawa, koma kaŵirikaŵiri zimawoneka kuti ndizofunikira kwambiri. Chifukwa ndi mbeu ya sitsamba , tahini ali ndi calorie yapamwamba komanso mafuta. Komabe, molingana ndi kuchuluka kwa ndalama zomwe zimagwiritsidwa ntchito mu hummus, mafuta ndi kalori okhudzana ndi kutumikira adzakhala otsika.
Kuwonjezera apo, ndizofunikira kuzindikira kuti tahini, monga nkhuku, ndizochokera puloteni, ndi calcium ndi mafuta omwe ali mu tahini ndiwo makamaka mafuta osatetezedwa, osati mafuta odzaza kwambiri.
Zosakaniza zowonjezereka m'madzi a mandimu ndi madzi a mandimu, mchere, adyo, ndi mafuta. Mwa izi, mafuta a maolivi ali ndi mafuta ochulukirapo, koma ochepa kwambiri amagwiritsidwa ntchito, kutentha kwabwino kumakhalabe kochepa kwambiri.
Kumbukirani kuti maolivi ndi imodzi mwa mafuta abwino kwambiri. Ngakhale kuti amawoneka ngati mafuta, mafuta a azitona amakhala ndi mafuta okwera kwambiri komanso mafuta ochepa kwambiri . Mafuta a azitona amathandiza mtima wa thupi kuti upitirize kukhala wathanzi komanso kuthandizira kuthana ndi mafuta a kolesterolini.
Ndikofunika kuti tipeze mafuta mu zakudya zathu chifukwa amatithandiza kupeza mavitamini ndi zakudya. Koma mafutawo ayenera kuchoka ku mafuta omwe ali ndi thanzi labwino, mono ndi poly insaturated.Ndipo nthawi yotsatira mukuyang'ana chokoma, komabe wathanzi wathanzi , muzitsuka mazira ndi mafuta owawa. Hummus ndiyo njira yopitira!